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Comparing Nutrients in 100 calories Cookies, coconut macaroonVS Crackers, standard snack-type, with whole wheat

Weight per 100 calories

Cookies, coconut macaroon
21.7g
Crackers, standard snack-type, with whole wheat
21.6g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Cookies, coconut macaroon or Crackers, standard snack-type, with whole wheat?

Macros Ratio

Protein Fat Carbs

Cookies, coconut macaroon
3%
44%
53%
Crackers, standard snack-type, with whole wheat
6%
35%
59%
100 kcal ▼

Macro Nutrients

Cookies, coconut macaroonvs Crackers, standard snack-type, with whole wheat
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.05%4.9g
Fat
3.97%3.85g
4.9 gvs3.85 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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13.7%4.37g
Saturated Fat
2.93%0.94g
4.37 gvs0.94 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.65%0.01g
Omega 3
12%0.19g
0.01 gvs0.19 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.97%0.17g
Omega 6
8.94%1.5g
0.17 gvs1.5 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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10.2%13.3g
Carbohydrate
11.4%14.8g
13.3 gvs14.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Baked Products rich in Carbohydrate
13.5%9.8g
Sugars
3.1%2.25g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
9.8 gvs2.25 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.054%0.039g
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
NA gvs0.039 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.052g
NA gvs0.052 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%2.1g
NA gvs2.1 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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2.9%1.1g
Fiber
2.8%1.06g
1.1 gvs1.06 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.17%0.66g
Protein
2.8%1.57g
0.66 gvs1.57 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

Cookies, coconut macaroonvs Crackers, standard snack-type, with whole wheat
0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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0.36%0.004mg
Vitamin B1
5.76%0.069mg
Thiamine
0.004 mgvs0.069 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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1%0.013mg
Vitamin B2
4.04%0.052mg
Riboflavin
0.013 mgvs0.052 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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0.3%0.048mg
Vitamin B3
6%0.96mg
Niacin, nicotinic acid, niacinamide
0.048 mgvs0.96 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
2.05%0.1mg
Pantothenic acid
NA mgvs0.1 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.6%0.021mg
Vitamin B6
3%0.039mg
Pyridoxine
0.021 mgvs0.039 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0.16%0.65μg
Vitamin B9
3.13%12.5μg
Folates and Folic Acid
0.65 μgvs12.5 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.28%0.041mg
Vitamin E
4.18%0.63mg
Tocopherols and Tocotrienols
0.041 mgvs0.63 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.2%0.24μg
Vitamin K
2.56%3.07μg
Phytomenadione or phylloquinone
0.24 μgvs3.07 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cookies, coconut macaroonvs Crackers, standard snack-type, with whole wheat
0.11%1.1mg
Calcium
3.6%36mg
1.1 mgvs36 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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6.5%0.058mg
Copper
4.73%0.043mg
0.058 mgvs0.043 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Baked Products rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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2.23%0.18mg
Iron
9.85%0.79mg
0.18 mgvs0.79 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.5%6.3mg
Magnesium
2.4%10mg
6.3 mgvs10 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Baked Products rich in Magnesium
NA
Manganese
8.6%0.2mg
NA mgvs0.2 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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2.1%14.8mg
Phosphorus
11%77mg
14.8 mgvs77 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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0.79%26.7mg
Potassium
1.33%45mg
26.7 mgvs45 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.7%1.48μg
Selenium
3.4%1.88μg
1.48 μgvs1.88 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Baked Products rich in Selenium
3.5%52.4mg
Sodium
10.8%162mg
52.4 mgvs162 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.44%0.16mg
Zinc
2.18%0.24mg
0.16 mgvs0.24 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Baked Products rich in Zinc
0.068%2.5g
Water
0.016%0.59g
2.5 gvs0.59 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Cookies, coconut macaroon vs Crackers, standard snack-type, with whole wheat:
Comparing minerals per 100 calories for Cookies, coconut macaroon vs Crackers, standard snack-type, with whole wheat:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Cookies, coconut macaroonVS Cookies, shortbread, reduced fatCrackers, standard snack-type, with whole wheatVS Cookies, shortbread, reduced fat
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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